I thought I would record my current workout as it was one of the goals of this 4 weeks was to increase the weight I was using :)



Lower Body - (weight is total number of plates)

Plie' squat

35 x 12

40 x 10

45 x 8

50 x 6

45 x 12

Jump Squat

0 x 12



Straight Leg Deadlift

40 x 12

45 x 10

50 x 8

55 x 6

50 x 12

Split Squat

50 x 12



Single Standing Calf Raise

25 x 12

30 x 10

35 x 8

40 x 6

35 x 12

Front Calf Stretch

Heavy&Light Band x 12



Crunches

12

10

8

6

12

Reverse Crunches

12



Upper Body (Weight is total plates for single dumbell)

Dumbell Press

20 x 12

22.5 x 10

25 x 8

27.5 x 6

25 x 12

Flye

20 x 12



Bent Row

17.5 x 12

20 x 10

22.5 x 8

25 x 6

22.5 x 12

Bent Flyes

12.5 x 12



Military Press (/ indicates dropping 2.5 lbs)

12.5 x 12

15 x 10

17.5 x 8

20 x 4/2

17.5 6/6

Lat Raises

7.5 x 12



Bicep Curl

10 x 12

12.5 x 10

15 x 5/3

17.5 x 5

15 x 3/8

Hammer Curl

10 x 12



Triceps

Dips (MAN these HURT!!)

12

10

8

6

12

Overhead extentions

30 x 12



Pushups

10



Whew!



Now, to work on the drop set excercises, until I don't have to 'drop' them anymore AND raise the rest of the excercises UP Until I'm having to do drop sets for them too.



I realize this is HARDLY 'pure' BFL style, but I think it's important for me right now to try pushing my limits a little and teach myself what 'true' failure is on every body part. I've had FAR too many excercises in which I say "Hmm.. I think that was all I could do...." enough of that!